Every day we are faced with a huge number of cases and worries, problems that need to be resolved, obstacles that need to be overcome. All this creates a powerful stream of stressful effects on the psyche, consciousness and even the body. But finding time to rest is far from always possible and not for everyone, especially since we often think that this requires or even a whole day. In fact, for a completely complete and high-quality rest, a short break of 10-15 minutes, spent properly, in a smart way, may be enough.
The main condition for a quick and effective rest is a conscious desire to relax and rejuvenate. So it doesn't matter if you're a teacher or self-taught, running a business or throwing a box in a warehouse, spending all day driving or sitting in front of a computer for hours - if you really want to take a quick break (or want to learn how to do it), you are already halfway to this goal. It remains only to find a suitable technique or technique that would allow you to do this. In this article, we have collected several options.
Effective relaxation techniques
Today you can find a lot of various methods, with the help of which it is easy to quickly relax and normalize your physical and mental state. These include various auto-training, meditation, listening to special musical compositions and others. But often, to achieve a full-fledged effect, it really takes a lot of time, and sometimes even special knowledge and hours of practice. At the same time, there are several simple options that any beginner can master, and this will take a matter of minutes. We have selected four such techniques for you. And then we say that to complete each of them, you need to set aside 15 minutes of free time and find a place where no one and nothing will distract you during these 15 minutes.
Breathing technique
The essence of this technique is that in order to achieve a state of calm and relaxation, you simply breathe. Breathing, as we all know, is the basis of life, and the ability to control it is considered the first and main skill necessary to learn how to quickly relax. Conscious control of breathing distracts consciousness from thoughts, which is also expressed on the physical plane in the form of relaxation of the muscles of the body. Here is the breathing technique we offer:
- take a comfortable position of the body and start breathing through your nose;
- close your eyes and concentrate on how the air passes through the nose;
- take a deep and slow breath and try to feel a slight chill from the penetrating air;
- hold your breath for a few seconds;
- exhale calmly and try to feel that the outgoing air is already warm;
- follow this sequence of actions throughout the relaxation session;
- try not to think about anything else and focus on the process of breathing.
Despite its apparent simplicity, this technique is very effective. uses three powerful mechanisms. First, relaxation is achieved by assuming a comfortable position and closing the eyes. Second, slow breathing lowers the heart rate. Third - by concentrating on the movement of air through the nose, as we said, the consciousness is distracted from all thoughts and experiences.
And one more nuance: if suddenly you need to quickly relax, but there is no opportunity to take a comfortable position, you can skip the first step. With practice, you will learn to abstract from what is happening and relax even in the company of other people and under a variety of circumstances.
Progressive Muscle Relaxation Technique
This technique was developed by the American physician Edmund Jacobson in the middle of the 20th century. He believed that if anxiety or fatigue is accompanied by muscle tension, then through relaxation of the muscles one can achieve calmness and allow the body to rest. Performing this technique, you will need to strain certain muscle groups. At the same time, it is important not to overstrain them, and also make sure that the muscles of other groups do not strain. The algorithm is the following:
- take a comfortable body position (it is recommended to sit down) and take a few calm breaths and exhalations;
- clench your fists and then relax them; spread your fingers and then relax them;
- tighten your biceps and then relax them; tighten your triceps and then relax them;
- pull your shoulders back and then relax them; push your shoulders forward and then relax them;
- turn your head all the way to the right, and then relax your neck; turn your head all the way to the left, and then relax your neck; press your chin to your chest, and then relax your neck;
- open your mouth as wide as possible, and then relax it; compress your lips as much as possible, and then relax them;
- stick out your tongue as far as possible, and then relax it; pull the tongue as far as possible into the larynx, and then relax it; press the tongue to the sky, and then relax it; press the tongue to the bottom of the mouth, and then relax it;
- open your eyes as wide as possible, and then relax them; close your eyes with all your might, and then relax your eyes and nose;
- take a deep breath, and then get some air; breathe normally for 15 seconds; exhale all the air from the lungs, and then exhale some more; breathe normally for 15 seconds;
- gently bend forward in the back, and then relax the back;
- draw in the stomach as much as possible, and then relax it; inflate the stomach as much as possible or strain the abdominal muscles, and then relax them;
- tighten the gluteal muscles and slightly raise the pelvis, and then relax the muscles of the buttocks;
- stretch your legs forward and lift 15 cm from the floor, and then lower your legs and relax them; firmly press your legs to the floor, and then relax them;
- lift up your toes, and then relax them; lift your feet up and then relax them.
Ideally, after doing this exercise, your muscles should become more relaxed than they were before, and your mind should be filled with calm and peace. If this does not happen, repeat the entire procedure. Try not to think about anything and focus only on tensing and relaxing your muscles.
Calming Visualization Technique
Visualization is rightfully considered one of the most powerful tools for working with consciousness. According to some scientific studies, the subconscious mind does not distinguish between real events and events imagined by a person. For this reason, visualized images can have a strong impact on consciousness. Follow this pattern:
- take a comfortable body position and close your eyes;
- take a few deep breaths in and out;
- imagine that you are in a calm, quiet and pleasant place where you can easily relax (for example, on top of a mountain, in a forest, on a beach, or somewhere else);
- keep the imagined image and concentrate on the feeling of relaxation and bliss, try to strengthen it and plunge into it even deeper;
- detail the image, presenting it in all details (the sound of the waves or the singing of birds, the coolness or warm rays of the sun, etc.);
- feeling that it is not possible to plunge deeper into the state, begin to slowly return to the real world;
- open your eyes and breathe slowly for a few minutes.
Visualization may not be easy at first, but the result will get better each time. And to achieve the desired effect faster, read our articles "", "" and "".
Technique for Entering the Alpha State
To begin with, let us recall that the human brain works in different states of attention and consciousness, i.e. at different levels. These levels differ in brain wave frequencies, for convenience, named the letters of the Greek alphabet. The most common classification is:
- Beta waves (from 14 Hz). A state of activity characterized by being awake and thinking.
- Alpha waves (from 8 to 14 Hz). A state of relaxation, which is characterized by relaxation and immersion in dreams.
- Theta waves (from 4 to 8 Hz). A state of deeper relaxation, suitable for meditation and hypnosis.
- Delta waves (up to 4 Hz). A state of unconsciousness and deep sleep.
Scientists believe that it is alpha waves that have the most beneficial effect on the brain and body. Therefore, they are often used in various methods of working with consciousness. Alpha activity itself can be stimulated in various ways, for example, by special audio recordings of binaural beats. But there is also the possibility to enter the alpha state on your own.
This technique belongs to the American parapsychologist Jose Silva, and its algorithm is as follows:
- take a comfortable position of the body and take a few deep breaths;
- imagine the number 3 and say three times to yourself: "three";
- imagine the number 2 and say three times to yourself: “two”;
- imagine the number 1 and say three times to yourself: “one”;
- imagine the number 10 and slowly say to yourself: “I am relaxing”;
- imagine the number 9 and slowly say to yourself: “I am calming down”;
- imagine the number 8 and slowly say to yourself: “I am relaxing more and more”;
- imagine the number 7 and slowly say to yourself: “I am calming down more and more”;
- imagine the number 6 and slowly say to yourself: “my mind is serene and clear”;
- imagine the number 5 and slowly say to yourself: “my whole body is relaxed”;
- imagine the number 4 and slowly say to yourself: “I am so relaxed that my body has become weightless”;
- imagine the number 3 and slowly say to yourself: “I am completely calm”;
- imagine the number 2 and slowly say to yourself: “I am completely relaxed”;
- imagine the number 1 and slowly say to yourself: “I am completely calm and relaxed”;
- slowly say to yourself: "I'm in alpha."
Of course, this technique is somewhat more complicated than the previous ones, but if you master it, you will learn to control the state and work of your brain and induce relaxation at any moment you need. By the way, before we move on to the next block of the article, we want to invite you to watch this short video for deep relaxation (for the best effect, we advise you to take a comfortable body position and watch the video with headphones).
Continuing the topic of relaxation, we offer you some useful tips and recommendations, following which, it will become much easier for you to learn how to relax.
To begin with, here are a few more examples of effective relaxation exercises related to breathing and muscle work.
Simple relaxation exercises
As we have already said, when the human body is in a stressful and tense state, its pulse and breathing speed up. This mechanism is necessary for intensive saturation of cells with oxygen, but this does not always have a positive effect on the physical and mental state. It will be much better if you learn to breathe deeply and calmly. And here are the exercises for this:
- Slowly inhale air through your nose and exhale through your mouth. Inhale should be done in four counts, and exhale in two. You need to do 10 repetitions.
- Follow the previous exercise, but concentrate not only on the count, but also try to relax the muscles of the chest and shoulder girdle. Due to the fact that the diaphragm is involved in breathing, it will become deeper. For one approach, 10 repetitions are enough.
- Lie down on a bed or sofa and place one hand on your stomach. Inhale the air so that the hand is pushed up through the stomach. Keep in mind that you need to breathe through your mouth. Do 10 reps.
When it comes to muscle relaxation specifically, learning to do it on your own will help you rest and recover quickly. A few exercises on this topic:
- Lie on a bed or sofa on your back, straighten your legs. Slowly raise your arms up, and then spread them apart and lower. Try to relax as much as possible for 15-20 seconds. Breathe as deep as possible. The exercise must be repeated 5 times.
- Take the same body position. Lying on your back, slowly, in turn, pull your legs bent at the knees to your chest. Then stretch them out and try to relax as much as possible for 15-20 seconds. The exercise must be repeated 5 times.
- Lie on your stomach. Stretch your arms along the body. Slowly raise your shoulders and head and stretch forward a little. Then return to the starting position of the body and try to relax as much as possible for 15-20 seconds. Repeat the exercise 5 times.
- Stand up and place your feet shoulder-width apart. Clench your fists and raise your hands up. Tighten your whole body strongly, and then relax sharply, allowing your arms to fall down. Stay relaxed for 15-20 seconds. Repeat the exercise 5 times.
Now let's move a little away from techniques and exercises, and let's talk a little about proper nutrition, or rather about products, the use of which helps to relieve stress.
Stress Relief Products
Nutrition is one of the main components of human life, because along with food, all the necessary vitamins, nutrients and trace elements enter the body. And if a person eats properly (by the way, we have), then his body is much easier to cope with tension and stress, and it is much easier for the person himself to relax and rest faster. To increase your body's resistance to negative external influences, try to follow these simple nutrition tips:
- Make sure you include fresh fruits and vegetables in your diet. This is a “live” food that has a beneficial effect on the nervous system and the body as a whole.
- Include fish in your diet. It contains iodine and phosphorus. The first contributes to muscle relaxation, and the second - to maintain a normal hormonal background.
- Eat more millet and buckwheat porridge, nuts and legumes. All of these foods contain magnesium, a natural antidepressant.
- Eat apricots, rye bread, dairy and offal. They contain a huge amount of B vitamins, which increase resistance to stress and stabilize the activity of the central nervous system.
- Don't forget to eat potatoes, sweet fruits and honey. They are a source of glucose, the deficiency of which causes a state of nervousness and tension.
- Drink green and herbal teas. They are rich in antioxidants that remove harmful substances and toxins from the body. The cleaner the body, the easier it is to endure stress and recuperate.
And take note of this small list of products that help calm the nerves, relieve tension and increase the body's resistance to stress:
- strawberries, raspberries and blueberries (contain natural antioxidants and vitamin C);
- cereals and cereals (help the body produce serotonin);
- brazil nuts (contain selenium, which has sedative properties);
- spinach (contains vitamin K, which synthesizes hormones that are responsible for stress resistance and good mood);
- apples (rich in vitamin C, iron and fiber);
- dark chocolate (contains the substance anandamine, which causes a feeling of calm and relaxation);
- bananas (contain vitamin B, potassium and magnesium).
And in addition to all of the above, a few more life tips, thanks to which you can make your nerves stronger and better cope with stress.
How easy it is to calm down
These simple actions should be performed at any time when you feel nervous, physically or emotionally tired, exhausted, stressed:
- Change the type of activity. If, for example, you have been sitting at the computer for a long time or writing a report, do some physical activity: go for a walk, go to the store, etc. This will help to distract from the monotonous and routine work.
- Get out into the fresh air and get some breath. Your blood will become more oxygenated, which in turn will make you calmer.
- . Remember that even mild dehydration can cause irritability, distraction, and mood swings.
- . It has a great effect on the psyche: it calms the nerves, promotes inner harmony and relaxation.
- Light the aroma lamp. Essential oils of jasmine, chamomile or bergamot, mixed with water and heated by a candle, will easily calm the nerves and restore vitality.
- Look at nice pictures. If you look at a photo or video of space, mountains or the ocean for at least 5 minutes, you can quickly relax and calm down the flow of thoughts.
- Get out into nature. The beauty of mother earth and fresh air are one of the best ways to relax, relieve stress and put your inner world in order.
- Go to the bath, shower, pool or sauna. Water better than other means relieves fatigue and takes away negative energy. It is especially useful to bathe in a river or sea, i.e. where the water is not stagnant, but is constantly renewed.
- Go for a massage. The specialist will help your muscles to relax, and the body to produce serotonin, which in itself will weaken the effect of emotional stress. By the way, you can ask someone from your family to massage or do it yourself - massage those parts of the body where your hands reach.
- Get creative. By creating something with your own hands, you create the ideal conditions for reducing anxiety and the effects of stress. With the same success, you can go to the cinema or theater, visit a museum or art gallery.
- Start meditating daily for at least half an hour a day. This activity is great for calming thoughts and achieving inner harmony, and with a long-term effect. We have on the site
- Limit your intake of coffee and alcohol, and smoking cigarettes. All this not only dehydrates the body, but also increases fatigue and susceptibility to stress (and this is not counting the well-known facts about the dangers of coffee, alcohol and nicotine).
We also advise you to always consider any events that occur objectively, i.e. not only from my point of view, but in general. All problems are resolvable. What seems difficult or unfair now may well lead to better consequences in the future. Therefore, you need to look at everything from different angles, and also take nothing to heart.
As you can see, learning to relax and quickly rest is not so difficult. Remember that there are two fundamental factors here - this is your desire and knowledge of certain techniques. If you decide to read this article, then you already have a desire, and if you have read it, then the techniques are now at your disposal.
And in conclusion, we bring to your attention another video on the topic of relaxation. Save it to your playlist or browser bookmarks and watch and listen (preferably with headphones) when you want to relax and calm your inner world.
We wish you good mood and positive attitude every day!
Quite a lot of people, coming home from work, feel tired, overwhelmed, exhausted. Such an unpleasant state can last for about an hour, and maybe until the morning of the next day. In order to get rid of these unpleasant sensations, you need to learn how to rest and relax after work.
Rules for rest after the most intense working day
After the end of the working day, you need to forget about work until the next morning when the new working day starts. This exercise helps very effectively: shortly before the end of work, in just a few minutes, sum up the day, remembering all the most important things that happened that day. After that, slowly go home, leaving all thoughts of work.
When you get home, you can’t immediately grab onto household chores. First, change your clothes, lie down for at least a few minutes on the sofa or bed with your legs up, think about something good, dream, remember something pleasant or funny. If you do not give your body the opportunity to switch from work to home, you can become depressed. And getting out of this state is quite difficult, even with the help of loved ones.
Take a cool shower or warm (but not hot) bath. Do not rush, listen to your emotions and feelings, feel how the water washes away negativity and fatigue from you, how your strength returns.
Get a multicooker which will save you time preparing dinner. This device is so simple that even a child can handle it. Just put the necessary products into it and choose the necessary (correct) cooking mode, both the husband and the child of school age will be able to. And the multicooker will cook everything by itself.
Coming home to immediately watch the news and various series on TV is not recommended, as they incline a person to experiences because of other people's problems. However, watching a good movie with the whole family is a great relaxation after work.
Massage. This is a great way to relax and get rid of fatigue and tension. Ask someone close to you to give you a short massage (only 5-10 minutes). You will immediately feel better. And on another day, give a massage to a loved one yourself, without waiting for a request for it.
Do not turn on the computer. There is a huge chance that by checking your mail and browsing your social media accounts, you will forget about the rest, and about everything else, including cooking dinner, activities with the child, etc.
Pleasant smells. Light an aroma lamp with soothing essential oil or a scented candle. Pleasant aromas contribute to the fact that a person leaves fatigue, negative emotions and bad thoughts. In their place comes a great mood and joy.
Child or pets. Naturally, they require the expenditure of strength and energy, but they bring positive, relieve thoughts about work, charge you with a good mood,
Family dinner. Communicating with your loved one and children during dinner, you will gain additional energy and strength, you can relax. In addition, you can distribute responsibilities around the house using the rule "Whoever cooked dinner does not wash the dishes."
Be sure before bed ventilate the room and humidify the air if needed. After all, everyone knows that the quality of sleep is much higher in a room with cool air.
Each worker has noticed more than once that he is very tired and exhausted after a hard day's work. You come home from work, and there is a mountain of dirty dishes, children with unlearned lessons and an unprepared dinner. Oil painting. You have not yet moved away from some cases, but you need to switch to others. And as a result, by 12 o'clock at night, not a rested person, but a boiled vegetable goes to bed. To prevent this, you need to properly relax and follow some unspoken rules, which we will tell you about in our material.
The first thing to start with is to forget about work as soon as you leave the office. Walk a little, refresh your thoughts, unload your head, take a deep breath and look at the sky. Sometimes, you just need to stop and enjoy the moment. No need to drag the corporate load of duties, lists, calls and deadlines to your home. Home is the place where you just need to abstract from the outside world.
Second. You came home, and there household chores are planned. Men have succeeded in this regard, they, like women, do not run headlong to put chicken on the stove. They lie down on the couch and learn about Zen or news on the Internet. Relax, food can be ordered at home, which will free you up more time to relax. Lay on the couch, dream, leave the ball to the dog or scratch the cat, if any. Come to one very important thought: work should remain at work, and you are at home - everything is in its place.
Third moment. If the body is buzzing, the head hurts, and the legs “fall off”, then the treasured pill and water procedures will help. Take a contrast shower, stand under a stream of water and wash off all the negativity accumulated over the whole day. You can also take a warm bath with relaxing salt and soft foam. If you do not switch from the working environment and be in the eternal state of that squirrel that runs on the wheel, you can sink into depression. Do you need it?
Fourth, but not mandatory. Shoulders still hurt even though you took a shower. Ask a household member to give you a massage. This process effectively relaxes the muscles and energizes the body. And for prevention, we advise you not to forget about health-improving physical education, yoga, swimming pool or regular exercises in the morning.
Fifth and tormented-essential. Ordering food every day is not particularly pragmatic, and sometimes you want homemade food. Buy a multicooker. Even a child can handle it: throw in all the ingredients, select the desired mode and she cooks for you. And save time and energy.
Sixth and obligatory. Do not turn on the TV if you do not want to load your brain with additional unnecessary information. Experiences from what you see in the news will not allow you to relax. But you can make an exception. Spread out on the couch with the whole family in the company of popcorn, you can spend a pleasant evening watching a comedy.
Seventh. Computer, laptop, smartphones and tablets are also things that can be put off until later. My grandmother burned 3 electric kettles like that, which did not turn off by themselves after boiling water. Time on the Internet flies quickly and literally swallows us into its web.
The eighth point can be a family dinner. And it doesn't have to be homemade! Spend time in a close circle, find out how the household is doing, have a laugh over a cup of tea, and washing dishes can be scheduled according to the old sea way: “Whoever eats the last, he washes the dishes!”
Ninth point. If you have pets at home, then they can perfectly contribute to your vacation. An evening walk with a dog in a quiet courtyard will completely dispel your thoughts about work. Enjoy the fresh air and the atmosphere of tranquility, which is complemented by the weak light of lanterns and heavy tree crowns.
The last point is the tenth. Ventilate the room at night. Fresh air contributes to favorable sleep and morning vigor. The above recommendations will help you relax and get ready for the new day with renewed vigor.
If we imagine our life as a cake and start distributing its integral parts bit by bit, then work should be ¼ of it. The other three are children, love, and the self. Each piece tastes different and when we start cooking both chocolate and strawberry at the same time, in the end both may not bake or turn out to be unsweetened. In order for the cake to come out tasty and holistic, you can’t devote time to cooking two pieces at once. Now let's move on to everyday terms. If you took 8 hours a day to work, then do not include children, love and your hobbies in it. This will not lead to efficiency. And the same goes for other areas of life. While walking with children, many parents start chatting with friends or calling work colleagues. Give your child 30 minutes of quality time - he will appreciate it.
Evgenia Steglenko
Work is not always a boring undertaking. If you have managed to turn a hobby into a profession or are now doing what you have dreamed of since childhood, this can be a lot of fun. However, even the most beautiful work rarely avoids annoying factors: colleagues who imagine themselves to be the kings of the world, a boss with mood swings “every five minutes” or depressingly yellow office walls that smell like Dostoevsky and a psychiatric hospital at the same time.
So that the workflow does not turn you into a person who, and on the weekends, only dreams of him, you need to learn how to relax. We are talking about how to do this without the help of food and alcohol right now.
Walk more
Instead of taking the bus or subway during rush hour, just walk. Moreover, choose a path where there will be as few people as possible and as many trees as possible. Obviously, you will not get home so quickly, but people (who have already managed to do this at work) will stop annoying you. Plus, and light exercise (yes, walking is also a sport) will give strength for Friday accomplishments.
drink tea
Perhaps now you want aromatic coffee more, but trust us (and experts) - and bet on tea. It is better if it is, which contains enough antioxidants. According to research, the latter, in addition to fighting inflammation in the body, improve emotional regulation and reduce psychosocial stress. Worth a try.
Take up swimming
Regular exercise works better than antidepressants. The main thing is to find a sport that will bring you genuine pleasure. Psychologists say that the most versatile in this sense is swimming. Perhaps because unity with water is a return to the womb on a deeply subconscious level. In addition, swimming allows you to keep your body in good shape and works out all muscle groups, despite the fact that you hardly notice it during the session.
Get a massage
Long-term stress means that the level of cortisol (stress hormone) in your body is higher than normal. One of the ways to deal with the problem is muscle relaxation, including self-relaxation. Studies show that self-massage increases the levels of oxytocin and serotonin in the body, which in turn lowers blood pressure and visibly. Not to mention the massage that your loved one gives you.
Talk to loved ones
Often we do not want to "load" relatives and friends with problems at work, and the logic of such behavior is understandable. But sometimes it is necessary to do this, since it is more correct to splash out emotions gradually, and not when you have reached a peak point and you no longer have the strength to hold on. will not help you get rid of the problem, on the contrary, it will give it additional weight in your thoughts. Remember this when, when asked about how things are at work, you once again answer: “I don’t want to tell.”
Create and get creative
Write poetry, draw pictures, knit scarves or compose music - whatever creativity you choose will benefit. While there are two sides to the coin (creative people know that creating anything can be extremely stressful), unleashing your creativity outside of the office is mostly good for your mood. There is also scientific evidence that creativity is effective in managing symptoms of stress and reducing the likelihood of depression. Are you sure that your creative abilities are completely absent? Children's coloring is also suitable.
stop thinking
Are you giving yourself a chance to relax? Think about it carefully before answering. Many people, when in a stressful situation, plunge into a continuous cycle of negative thinking, which is not very easy to get out of. A large-scale study conducted at the Karolinska Institutet (Karolinska Institutet) showed that the brain responds to chronic occupational stress by changing the way it works. How to redirect it? Stop thinking negatively and at least sometimes allow yourself not to think about anything. At all.
Do the cleaning
Yes, at first glance this item. But just think: returning to a clean, comfortable and joyful house is much more pleasant than returning to an apartment littered with garbage and dirty things. Psychology Today talks about a 2010 study that found that women who described their apartments as "cluttered" or "full of unfinished business" were more tired and depressed than those who described their home as "calming" and inspiring place.
Contact a professional
If you feel the effects of stress not only emotionally but also physically, you may want to consider seeing a specialist. The fact is that it greatly affects a person’s life, his relationship to others, professional activities, physical and mental health. At the same time, in the hands of modern psychologists there are a lot of methods, where there is plenty to choose from. Tired of being constantly tired? without thinking that now you are some kind of "wrong".
Leave work
If you are convinced that the reason for your mood, state and well-being is not work in general, but a specific work, then the way out is obvious. Go to the accounting department and write a letter of resignation. Surely you have been thinking about this for a long time, but something constantly prevented you from starting to act. So, think again, perhaps discuss the situation with people you truly trust - and make an informed decision, which, it is possible, will completely change your life very soon.
New research confirms what you already know - yes, you do work too hard. Scientists from the Australian National University found that two-thirds of a group of 8,000 people selected to participate in the experiment worked more than 40 hours a week. At the same time, experts have found that if you work more than 39 hours a week, this causes serious harm to your health.
Fortunately, there are things you can do to feel better after a hard day at work. Three surprisingly simple ways to relax - in this material.
As a rule, we hear that television is evil, and television only clutters our brain with unnecessary information (all the same, by the way, applies to computers). However, in the age of technology and smart gadgets, information noise is inevitable, so in one sense or another, each of us has already developed immunity to them. On the other hand, research shows that watching your favorite shows on TV has real health benefits.
Medicaldaily.com cites a 2016 study of 240 women, which found that cortisol (stress hormone) levels were lower in those patients who watched more TV. So do not deny yourself the pleasure of spending 30-60 minutes in front of the screen. Most importantly, don't get carried away.
Get ready for sleep
Doctors remind that a good night's rest (= quality and) is directly related to improved memory, cognitive functions, as well as weight loss. However, stressful overload at work can significantly impair the quality of sleep. Moreover, it may not be obvious: even if you quickly fall asleep and wake up easily, sleep may remain intermittent during the night, you just don’t remember it.
Sleep experts recommend practicing relaxing rituals that you will do every night that will prepare your body for sleep. It will be a warm bath, 20 pages of a magic book or 20 minutes on the wave of your favorite radio station - it's up to you. It is also helpful to maintain conditions in the bedroom that stimulate falling asleep, including subdued light (1.5-2 hours before bedtime) and a cool temperature (15-20 degrees).
Stretch
"People who sit at a computer all day and sometimes don't get up from their desk for several hours are at risk for serious health problems," Sharon Heim, MD, tells WebMD. In particular, studies have shown that it significantly increases the risk of obesity, cardiovascular and some chronic diseases. That is why doctors recommend getting up from the table at least once an hour to get the muscles moving.
Additional benefits will provide a few exercises to stretch the muscles of the back and neck. If you do them every day after work, then pain and spasms will not be terrible for you, which means that relaxation will always be maximum.
